Crushed Chickpea Hummus Mediterranean Salad Recipe



Loaded Mediterranean Salad With Cauliflower Tabbouleh

Nutrition Highlights(per serving)

Calories460
Carbs46g
Protein17g
Nutrition Facts Servings: 4
Amount per serving  
Calories 460
% Daily Value*
Total Fat25g 32%
Saturated Fat 6g 30%
Cholesterol25mg 8%
Sodium738mg 32%
Total Carbohydrate46g 17%
Dietary Fiber 10g 36%
Total Sugars 11g  
Includes 0g Added Sugars 0%
Protein17g  
Vitamin D 0mcg 0%
Calcium 319mg 25%
Iron 4mg 22%
Potassium 869mg 18%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time35 min
Prep25 min, Cook10 min
Servings4

Tabbouleh is a traditional Mediterranean grain salad that’s typically made with bulgur, tomatoes, onion, and parsley, among a few other ingredients. This version is lightened up with riced cauliflower, which provides a similar consistency to bulgur but offers a lower carb and calorie count. The tabbouleh can also be eaten by itself, in a wrap, or as a dip with pita chips.

The Mediterranean diet emphasizes whole grains, vegetables, and healthy fats, which have been shown to help optimize cholesterol levels in the blood. This recipe incorporates those components with whole wheat couscous, olive oil, walnuts, and several servings of vegetables. The moderate portion feta cheese adds rich flavor and classic Mediterranean taste.

Ingredients

  • 1/2 cup whole wheat couscous (dry)
  • 1 1/3 cup riced cauliflower
  • 1 cup cherry tomatoes
  • ½ cup white onion
  • 1 cup fresh parsley
  • ½ cup scallions
  • 15 mint leaves
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Arugula, or other small leafy green of your choice
  • 4 ounces feta cheese (1 cup)
  • 1 can low sodium chickpeas
  • 1 cup cucumber (half of a large cucumber)
  • 2 ounces shelled walnuts (1/2 cup)
  • 4 tablespoons balsamic vinegar

Preparation

1. Start by making the tabbouleh (steps 1-3). Cook couscous according to package directions, omitting any butter/oil/salt.

2. While couscous is cooking, chop your vegetables and herbs. Quarter the cherry tomatoes. Chop the onion into fine pieces.

3. Mix couscous, riced cauliflower, tomatoes, onion, parsley, scallions, and mint in a large bowl. Add olive oil and lemon juice. Season with salt and pepper.

4. Fill a large salad bowl with arugula, then cucumbers and tabbouleh. Sprinkle feta cheese and walnuts over the top. Drizzle with balsamic vinegar.

Ingredient Variations and Substitutions

Cauliflower florets can be riced at home. Just place the cauliflower florets into a food processor and pulse until completely broken down.

Feta cheese can be omitted to make this meal vegan.

Couscous can be replaced with quinoa to make it gluten-free.

Cooking and Servings Tips

Tabbouleh can also be made the day before and stored in the fridge. Flavors will meld together nicely overnight.

If you bought your couscous in bulk, without specified directions, bring ½ cup water to a boil. Once boiling, add the couscous, stir, and then turn off the heat. Cover and let couscous absorb the water for 5 minutes.






Video: Protein-Packed Buddha Bowl

Loaded Mediterranean Salad With Cauliflower Tabbouleh
Loaded Mediterranean Salad With Cauliflower Tabbouleh images

2019 year
2019 year - Loaded Mediterranean Salad With Cauliflower Tabbouleh pictures

Loaded Mediterranean Salad With Cauliflower Tabbouleh forecasting
Loaded Mediterranean Salad With Cauliflower Tabbouleh recommend photo

Loaded Mediterranean Salad With Cauliflower Tabbouleh pics
Loaded Mediterranean Salad With Cauliflower Tabbouleh images

Loaded Mediterranean Salad With Cauliflower Tabbouleh Loaded Mediterranean Salad With Cauliflower Tabbouleh new pictures
Loaded Mediterranean Salad With Cauliflower Tabbouleh new picture

pics Loaded Mediterranean Salad With Cauliflower Tabbouleh
foto Loaded Mediterranean Salad With Cauliflower Tabbouleh

Watch Loaded Mediterranean Salad With Cauliflower Tabbouleh video
Watch Loaded Mediterranean Salad With Cauliflower Tabbouleh video

Discussion on this topic: Loaded Mediterranean Salad With Cauliflower Tabbouleh, loaded-mediterranean-salad-with-cauliflower-tabbouleh/
Forum on this topic: Loaded Mediterranean Salad With Cauliflower Tabbouleh, loaded-mediterranean-salad-with-cauliflower-tabbouleh/ , loaded-mediterranean-salad-with-cauliflower-tabbouleh/

Related News


Lamb Tagine Recipe
4 Ways to Prove Murder
Khloé Kardashian Shared Her Genius Masturbation Tips, and We’reListening
More on the Russia investigation
Experienced Tourists Tell UsAbout Hotels’ Flaws and Other Troubles You Can Face onAdventures Around the World
Chipotle Shrimp Burritos
How to Put a Dog to Sleep
Start Running without Injury or Burnout
How to Find a Teaching Job in Alaska
How to Determine Positive and Negative Blood Types
How to Go Away for a Weekend With Kids



Date: 17.12.2018, 21:55 / Views: 72264